One of the most important foundations of good mental health is sleep. Getting the rest you need is just as important for your wellbeing as eating a nutritious diet and staying physically active.
When we don’t get enough sleep, both the body and mind struggle to recover from daily stress. Over time, lack of rest can lead to irritability, difficulty concentrating, anxiety, and low mood. Many people who seek mental health therapy at the Aspen Wellness Centre find that improving sleep habits can make a meaningful difference in their overall emotional wellbeing.
If you’ve been struggling to get consistent rest, these techniques can help you build healthier sleep habits and support your mental health.
One of the easiest ways to improve sleep quality is to keep a consistent schedule. Going to bed and waking up at the same time each day helps regulate your body’s internal clock, also known as your circadian rhythm.
Adults generally need about seven hours of sleep per night. Setting a consistent wake up time and bed time—even on weekends—can help train your body to fall asleep more naturally at night and wake up feeling refreshed.
Naps can feel refreshing, but longer naps may interfere with your nighttime sleep.
If a nap lasts long enough for REM sleep to begin (usually around 90 minutes), it can disrupt your sleep cycle and make it harder to fall asleep later in the evening.
If you need a daytime boost, try:
Short naps can improve energy and focus without negatively affecting your nighttime sleep.
Creating a relaxing bedtime routine signals to your brain that it’s time to wind down.
Consider calming activities such as:
Taking time to relax before bed can help reduce stress and make it easier to fall asleep.
Phones, tablets, and televisions can make it harder for your body to prepare for sleep.
Screens emit blue light, which can reduce the production of melatonin, a hormone that helps regulate sleep. When melatonin levels drop, falling asleep becomes more difficult.
Try to stop using screens 30–60 minutes before bedtime to help your body naturally prepare for rest.
Regular physical activity can improve both sleep quality and mental health. Even 20 minutes of movement each day—such as walking, stretching, or light exercise—can help your body release built-up energy and feel ready for rest at night.
However, many experts recommend avoiding intense exercise right before bedtime, as it can make it harder for your body to relax and fall asleep.
Improving sleep habits takes time, and different strategies work for different people. The techniques above can be a helpful starting point as you explore what works best for your routine and lifestyle. Consistency is key, so make sure you make changes that feel small and sustainable. Improvements in sleep are typically gradual, so be patient with your progress.
If ongoing stress, anxiety, or racing thoughts are interfering with your ability to sleep, mental health therapy may help. The Aspen Wellness Centre offers mental health therapy for clients seeking in-person sessions at our Southeast Edmonton location, or telehealth appointments to clients across Alberta. Working with a therapist can provide tools for managing stress, calming the mind, and creating healthy routines that support both sleep and emotional wellbeing.
At the Aspen Wellness Centre, our team offers compassionate mental health therapy in Edmonton, with both in-person sessions and virtual appointments available across Alberta. Our centre is conveniently located just south of the Whitemud, making it easily accessible for clients from Sherwood Park and surrounding areas.
If you’re looking for support, we invite you to call our centre and speak with out client care specialists who can help match you with a therapist based on your unique needs, or book a free 15-minute consultation with one of our therapists.
780-328-7802
You deserve restful sleep—and the mental wellness that comes with it.